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  6. Broad beans vs. Hearts of palm

Broad beans vs. Hearts of palm — In-Depth Nutrition Comparison

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Significant differences between broad beans and hearts of palm

  • Broad beans have more vitamin C, vitamin B1, and protein; however, hearts of palm are richer in manganese, iron, copper, and zinc.
  • Hearts of palm cover your daily manganese needs 49% more than broad beans.
  • Hearts of palm have 12 times less vitamin B1 than broad beans. Broad beans have 0.128mg of vitamin B1, while hearts of palm have 0.011mg.
  • Broad beans contain less sodium.

Specific food types used in this comparison are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Hearts of palm, canned.

Infographic

Broad beans vs Hearts of palm infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 17% 16% 117% 44% 31% 28% 56% 182% 3.8%
Contains more PhosphorusPhosphorus +12.3%
Contains less SodiumSodium -90.4%
Contains more SeleniumSelenium +42.9%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +222.2%
Contains more IronIron +108.7%
Contains more CopperCopper +121.7%
Contains more ZincZinc +144.7%
Contains more ManganeseManganese +434.1%
~equal in Potassium ~177mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 66% 0% 4.7% 0% 32% 21% 23% 4% 6.7% 0% 0% 44%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 26% 0% 0% 0% 2.8% 13% 8.2% 7.6% 5.1% 0% 0% 29%
Contains more Vitamin CVitamin C +150.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1063.6%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B3Vitamin B3 +174.6%
Contains more Vitamin B6Vitamin B6 +31.8%
Contains more FolateFolate +48.7%
Contains more Vitamin B5Vitamin B5 +90.9%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Broad beans Hearts of palm DV% diff.
Manganese 0.261mg 1.394mg 49%
Iron 1.5mg 3.13mg 20%
Sodium 41mg 426mg 17%
Vitamin C 19.8mg 7.9mg 13%
Vitamin B1 0.128mg 0.011mg 10%
Copper 0.06mg 0.133mg 8%
Zinc 0.47mg 1.15mg 6%
Protein 4.8g 2.52g 5%
Fiber 3.6g 2.4g 5%
Vitamin B3 1.2mg 0.437mg 5%
Folate 58µg 39µg 5%
Calcium 18mg 58mg 4%
Vitamin B2 0.09mg 0.057mg 3%
Calories 62kcal 28kcal 2%
Carbs 10.1g 4.62g 2%
Magnesium 31mg 38mg 2%
Vitamin A 14µg 0µg 2%
Phosphorus 73mg 65mg 1%
Selenium 1µg 0.7µg 1%
Vitamin B5 0.066mg 0.126mg 1%
Vitamin B6 0.029mg 0.022mg 1%
Polyunsaturated fat 0.303g 0.202g 1%
Protein per 100 calories 7.7g 9g N/A
Calories per 10 g protein 129kcal 111kcal N/A
Weight per 100 calories 161g 357g N/A
Fats 0.5g 0.62g 0%
Net carbs 6.5g 2.22g N/A
Potassium 193mg 177mg 0%
Saturated fat 0.142g 0.13g 0%
Monounsaturated fat 0.02g 0.103g 0%
Tryptophan 0.048mg 0.023mg 0%
Threonine 0.178mg 0.097mg 0%
Isoleucine 0.215mg 0.101mg 0%
Leucine 0.37mg 0.169mg 0%
Lysine 0.313mg 0.091mg 0%
Methionine 0.037mg 0.042mg 0%
Phenylalanine 0.195mg 0.098mg 0%
Valine 0.235mg 0.114mg 0%
Histidine 0.115mg 0.055mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
3% 5% 90% 2%
Protein: 2.52 g
Fats: 0.62 g
Carbs: 4.62 g
Water: 90.2 g
Other: 2.04 g
Contains more ProteinProtein +90.5%
Contains more CarbsCarbs +118.6%
Contains more FatsFats +24%
~equal in Water ~90.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
30% 24% 46%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.103 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Poly. FatPolyunsaturated fat +50%
Contains more Mono. FatMonounsaturated fat +415%
~equal in Saturated fat ~0.13g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Broad beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/nutrients
  2. Hearts of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168569/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.